From holiday desserts and snowball cookies, almonds find their way into a wide range of holiday baked goods this time of year. But, there are enough health benefits of eating more almonds to make them a delicious part of your diet all year round. Here are some of the many reasons to start eating more almonds.
They are Good for Bowel Health: Because almonds are high in fiber with 3.5 grams per ounce (28 grams) of nuts, they are an excellent choice to ensure bowel regularity.
They Contain Heart-Healing Magnesium: A good source of magnesium, almonds are a great way to keep your heart healthy. Magnesium is Mother Nature’s relaxation and anti-stress mineral, since it plays an important role in helping our bodies combat stress. It is necessary for healthy arteries, blood pressure, and heart functioning, making it imperative to get enough to keep your heart healthy. A one-ounce serving of almonds contains 20% of the recommended daily intake of magnesium.
Almonds are a Good Source of Muscle-Building Protein: While most people think of animal meat when they think of protein, almonds are a good and highly digestible source. Just one ounce contains 6 grams of protein to help build healthy cells, tissues (including muscles), and to maintain a strong immune system.
They Contain High Amounts of Skin Healing Vitamin E: Our skin needs sufficient amounts of vitamin E to prevent dryness, wrinkling, or to heal wounds and other skin issues. Fortunately, just one ounce of almonds contains 37% of the recommended daily intake of vitamin E.
Almonds Act as Anti-Aging Antioxidants: In a study of 60 male smokers who ate 3 ounces of almonds daily, researchers found they had a 23 to 34% reduction in oxidative stress biomarkers (markers of cellular damage) in only 4 weeks.
They May Help Heal Diabetes: Because of their rich nutrient content, eating almonds on a regular basis may help balance blood sugar levels and improve the health of diabetics. Experts estimate that 25 to 38 percent of diabetics are deficient in magnesium, which is needed for healthy insulin function and blood sugar balancing.
Almonds are Great for Weight Loss: Snacking on almonds keeps blood sugar levels stable, which also means fewer cravings for unhealthy foods. Additionally, keeping blood sugar levels stable signals to the brain that it’s fine to release fat stores, helping people to lose weight when they are overweight or obese. In a study of 100 women, researchers found that those who snacked on almonds lost more weight and had a smaller waist circumference by the end of the study.
Almonds Help Maintain Healthy Eyes and Vision: Because almonds are among the world’s best sources of vitamin E, they help maintain healthy eyes and vision. That’s because vitamin E helps to prevent abnormal changes to the eyes and prevent cataracts from forming.
Almonds Reduce Breast Cancer Risk: In a study of women, those who ate almonds had a 2 to 3 times lesser risk of breast cancer simply by eating nuts like almonds.
They Help Build Strong Bones: One cup of almonds contains 385 milligrams of bone-building calcium, making snacking on these nuts an excellent way to build and maintain strong and healthy bones.
Almonds Are Versatile: You can snack on almonds, add them to stirfries or vegetable dishes, grind them and add them to baked goods, soak them and puree with a little sea salt and herbs for a vegetable dip, use almond milk instead of cow’s milk, spread almond butter on toast or crudites, or enjoy almonds in any number of other delicious ways